Water fitness isn’t just for seniors or rehabilitation – it’s one of the most effective ways to burn calories, build strength, and improve cardiovascular health without the joint stress of land-based exercises. At Delta Valley Health Club, our heated pools and expert instructors create the perfect environment for aquatic fitness success.

The buoyancy of water reduces impact on joints by up to 90% while the resistance of water makes every movement a strength-building exercise. Whether you’re recovering from an injury, looking to lose weight, or seeking a challenging cross-training option, our water fitness programs deliver results.

Delta Valley’s Water Fitness Program Options

Aqua Aerobics: The Classic Calorie Burner

Our signature aqua aerobics classes combine cardio, strength, and flexibility training in the shallow end of our pools. These 45-minute sessions burn between 400-500 calories while targeting every major muscle group.

What to Expect:

• Dynamic warm-up with water walking and arm circles
• High-energy cardio segments with jumping jacks, cross-country skiing, and leg lifts
• Resistance training using water weights and noodles
• Core-focused exercises for stability and strength
• Relaxing cool-down with stretching

Perfect for: All fitness levels, those seeking weight loss, people with arthritis or joint concerns

Schedule: Monday/Wednesday/Friday at 9:00 AM and 6:00 PM at both locations

Deep Water Aerobics: Maximum Intensity, Zero Impact

Take your workout to the deep end with our advanced water fitness program. Using flotation belts, participants perform suspended exercises that challenge core stability while delivering an intense cardiovascular workout.

Deep water aerobics burns up to 600 calories per hour – comparable to running but without any ground impact. The constant engagement of stabilizer muscles makes this one of our most effective total-body workouts.

Key Exercises Include:

• Water running intervals
• Suspended bicycle crunches
• Deep water burpees
• Resistance band work
• Plyometric movements

Perfect for: Athletes, advanced fitness enthusiasts, injury recovery

Schedule: Tuesday/Thursday at 7:00 AM and 5:30 PM

Aqua Jogging: The Runner’s Secret Weapon

Our aqua jogging program provides the perfect solution for runners looking to maintain fitness while recovering from injury or adding low-impact training days. Studies show aqua jogging maintains cardiovascular fitness while allowing stressed tissues to heal.

Training Zones:

• Recovery pace: 50-60% effort
• Aerobic base: 60-70% effort
• Threshold training: 70-85% effort
• Interval sprints: 85-95% effort

Aqua jogging burns approximately 400-500 calories per hour while mimicking land-based running form and engaging the same muscle groups.

Perfect for: Runners, injury rehabilitation, cross-training athletes

Schedule: Open pool hours with guided sessions Saturdays at 8:00 AM

Water Walking: Gentle Yet Effective

Don’t underestimate the power of water walking. This low-intensity option burns 250-350 calories per hour while improving balance, coordination, and muscle tone. Our shallow pool areas provide the perfect depth for comfortable walking workouts.

Variations We Teach:

• Forward and backward walking
• Side-stepping with arm movements
• High-knee marching
• Walking lunges
• Resistance band walking

Perfect for: Beginners, seniors, rehabilitation, active recovery

Schedule: Self-guided during all pool hours; instructor-led classes Monday/Wednesday at 10:30 AM

Calorie Burn Comparison Chart

Activity	Calories/Hour*	Impact Level	Difficulty
Water Walking	250-350	Very Low	Beginner
Aqua Aerobics	400-500	Low	All Levels
Aqua Jogging	400-500	Low	Intermediate
Deep Water Aerobics	500-600	Zero	Advanced
Swimming Laps	400-700	Low	Varies

*Based on 150-pound individual; actual burn varies by intensity and body composition

The Science Behind Water Fitness Benefits

Cardiovascular Improvements

Water pressure naturally assists blood circulation, reducing heart rate by 10-15 beats per minute compared to land exercise at similar intensities. This allows for longer workouts with less cardiac stress while still achieving aerobic benefits.

Muscle Building and Toning

Water provides 12-15 times more resistance than air, making every movement a strength exercise. Multi-directional resistance ensures balanced muscle development without the need for weights.

Weight Loss Acceleration

The combination of resistance training and cardiovascular exercise in water fitness creates an optimal environment for fat burning. The cooler water temperature also causes your body to burn extra calories maintaining core temperature.

Flexibility and Range of Motion

Buoyancy allows for greater range of motion than land-based exercise, improving flexibility and joint mobility. The warm water in our pools helps muscles relax and stretch more effectively.

Who Benefits Most from Water Fitness?

Seniors and Active Aging

• Maintains bone density without impact stress
• Improves balance and reduces fall risk
• Social engagement in group classes
• Manages arthritis and joint pain

Athletes and Cross-Training

• Active recovery between intense training days
• Maintains fitness during injury rehabilitation
• Improves cardiovascular endurance
• Develops core stability and proprioception

Weight Loss Seekers

• Burns significant calories with less perceived effort
• Full-body workout targeting all muscle groups
• Sustainable exercise option for long-term success
• Reduced injury risk allows consistent training

Injury Recovery and Chronic Conditions

• Post-surgery rehabilitation
• Back pain management
• Fibromyalgia symptom relief
• Multiple sclerosis exercise therapy

Meet Our Water Fitness Instructors

Sarah Mitchell – Aqua Aerobics Lead Instructor

Certified through the Aquatic Exercise Association with 15 years of experience, Sarah brings infectious energy to every class. Her background in physical therapy ensures safe, effective workouts for all participants.

“Water fitness changed my life after a knee injury ended my running career. Now I help others discover the same transformation through aquatic exercise.”

Marcus Chen – Deep Water Specialist

Former Division I swimmer turned water fitness expert, Marcus designs challenging workouts that push limits while protecting joints. His interval-based classes are legendary among our athletic members.

“Deep water training is where athletes discover a new level of core strength and cardiovascular endurance.”

Jennifer Rodriguez – Therapeutic Aquatics

With certifications in arthritis water exercise and senior fitness, Jennifer specializes in gentle yet effective programs for special populations. Her patient, encouraging approach makes everyone feel successful.

Member Success Stories

Linda Thompson, 58 – Lost 45 pounds in 6 months “I tried every gym in Brentwood, but Delta Valley’s water aerobics program finally gave me sustainable results. The low impact means I can exercise daily without pain.”

Mike Sullivan, 42 – Returned to marathons after injury “Aqua jogging at Delta Valley kept me race-ready during my stress fracture recovery. I actually PR’d my first race back!”

The Patel Family – Three generations staying active together “Where else can grandma, mom, and daughter all take the same fitness class? Water aerobics at Delta Valley brings our family together.”

Your First Water Fitness Class: What to Expect

Before Class

• Arrive 10 minutes early to meet your instructor
• Bring a water bottle – you still sweat in the pool!
• Wear a supportive swimsuit designed for exercise
• Consider water shoes for better traction
• Don’t eat a heavy meal within an hour of class

During Class

• Start in chest-deep water for optimal resistance
• Focus on form over speed initially
• Use provided equipment (boards, noodles, weights)
• Modify exercises as needed – instructors offer options
• Stay hydrated throughout

After Class

• Cool down with gentle stretching in the water
• Shower to remove chlorine
• Expect to feel energized, not exhausted
• Some muscle soreness is normal for beginners
• Results typically visible within 3-4 weeks

Equipment and What to Bring

Provided by Delta Valley:

• Foam dumbbells and resistance tools
• Kickboards and pool noodles
• Flotation belts for deep water
• Aqua jogging belts
• Resistance bands

Recommended Personal Items:

• Chlorine-resistant swimsuit
• Water shoes or aqua socks
• Swim cap (optional)
• Goggles for underwater exercises
• Towel and shower supplies

Class Schedule and Locations

Brentwood Location

260 Guthrie Lane, Brentwood, CA 94513

Monday/Wednesday/Friday

• 6:00 AM – Deep Water Aerobics
• 9:00 AM – Aqua Aerobics
• 10:30 AM – Water Walking
• 5:30 PM – Aqua Jogging
• 6:00 PM – Aqua Aerobics

Tuesday/Thursday

• 7:00 AM – Deep Water Aerobics
• 9:30 AM – Senior Water Fitness
• 5:30 PM – Deep Water Aerobics
• 6:30 PM – Aqua Zumba

Saturday

• 8:00 AM – Guided Aqua Jogging
• 9:00 AM – Aqua Aerobics
• 10:00 AM – Family Water Fitness

Discovery Bay Location

1615 Discovery Bay Blvd, Discovery Bay, CA 94505

Monday/Wednesday/Friday

• 8:00 AM – Aqua Aerobics
• 6:00 PM – Deep Water Aerobics

Tuesday/Thursday

• 9:00 AM – Water Walking
• 5:30 PM – Aqua Aerobics

Saturday

• 9:00 AM – Mixed Level Water Fitness

Getting Started: Membership and Trial Options

Membership Benefits:

• Unlimited water fitness classes
• Access to both pool locations
• Free equipment usage
• Monthly fitness assessments
• Nutritional guidance
• Member-only workshop events

Trial Options:

• Single class drop-in: $25
• One-week unlimited trial: $49
• First class free for new members

Frequently Asked Questions

Q: Can I do water aerobics if I can’t swim? A: Absolutely! Most classes are in shallow water where you can touch the bottom. Deep water classes use flotation belts for safety.

Q: How many times per week should I do water fitness? A: For best results, aim for 3-4 sessions weekly. The low impact nature allows for more frequent training than land-based exercise.

Q: Will chlorine damage my hair and skin? A: Our pools use advanced filtration systems with minimal chlorine. We recommend showering immediately after class and using moisturizer.

Q: Is water fitness effective for building muscle? A: Yes! Water resistance provides constant muscle engagement. Many members combine water fitness with weight training for optimal results.

Q: What if I have a medical condition? A: Consult your doctor first. Our instructors are trained to provide modifications for various health conditions.

Q: Do I need to be in shape to start? A: No! Water fitness is perfect for all fitness levels. The buoyancy supports your body weight, making exercise accessible for everyone.

Ready to Make a Splash?

Transform your fitness journey with Delta Valley’s premier water fitness programs. Whether you’re seeking weight loss, injury recovery, or a fun new workout challenge, our expert instructors and state-of-the-art facilities provide everything you need for success.

Take the First Step:

• Book a free tour of our aquatic facilities
• Try your first class complimentary
• Meet with our water fitness team
• Join our supportive community

Schedule Your Free Water Fitness Class Today

Contact us at (925) 625-2514 or visit us at either location to begin your water fitness transformation. Your joints will thank you, your body will transform, and you’ll discover why Delta Valley members call water fitness their “fountain of youth.”